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Joe Rogan Experience #1766 - Ben Patrick

Podcast: The Joe Rogan Experience

Guest: Ben Patrick

Introduction

• Host: Joe Rogan
• Guest: Ben Patrick, known as Knees Over Toes Guy, discussing knee health and rehabilitation.

Knee Injuries and Recovery

• Ben Patrick’s Background:
  • Multiple knee surgeries including an artificial kneecap and meniscus transplant, which led to his focus on knee rehabilitation.
  • Felt depressed and sidelined from basketball due to knee issues, leading to his development of unique strength and conditioning methods.
• Training Philosophy:
  • Knees Over Toes: Inspired by Charles Poliquin, Ben advocates for strengthening knees by allowing them to move over the toes, contrary to traditional advice.
  • Sled Training:
    • Backwards sled dragging, a method from Chinese wisdom for arthritis prevention, and inspired by Finnish forestry workers for knee strength.
    • Emphasizes the sled’s safety and effectiveness for all ages, especially for those with knee problems.

Exercises and Techniques

• Exercises for Knee Health:
  • Backward Sled Drags: Fundamental for strengthening and healing knees without risking injury.
  • Nordic Hamstring Curl: To strengthen hamstrings and improve knee stability.
  • Tibialis Raises: For shin muscle strength, beneficial for athletes.
  • Monkey Feet: Hip flexor strengthening, important for martial arts and sports involving kicking.
  • Split Squats: To increase knee flexibility and strength simultaneously.
• Training Schedule:
  • Advocates for a simple, consistent schedule with sled work every workout session, focusing on slow, controlled movements to failure.

Nutritional and Lifestyle Insights

• Diet:
  • Primarily meat and fruit, avoiding processed foods, starches, and most vegetables, influenced by Paul Saladino’s work.
  • Uses fruit for dessert to curb cravings for less healthy foods.
• Recovery:
  • Does not use supplements, massages, or other recovery methods to ensure all progress is from exercise alone.

Flexibility and Strength

• Flexibility as Access:
  • Believes in strengthening through full ranges of motion rather than just static stretching, which helps in sports performance and injury reduction.
  • Demonstrates this with his ability to perform splits and other flexibility feats without prior warm-up.

Misconceptions and Education

• Myths:
  • Debunks myths like flexibility leading to reduced explosiveness or strength, using examples of highly muscular and flexible athletes.
• Education and Accessibility:
  • Emphasizes providing free educational content online to help those who couldn’t access high-level training in their youth.

Business and Coaching

• Online Coaching:
  • Offers affordable form coaching to ensure exercises are performed correctly, focusing on individual progressions.
• Philosophy:
  • Values helping people over maximizing business profits, aligning his business model with his personal passion and integrity.

Closing

• Recommendations:
  • Follow Ben on Instagram as “Knees Over Toes Guy” for more content, check out his books on Amazon, and consider his training program for knee health.

This conversation highlights innovative approaches to knee rehabilitation, combining old wisdom with new applications, emphasizing the importance of accessible, effective exercise for everyone.

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